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  6. Watermelon vs. Fruit salad

Watermelon vs. Fruit salad — In-Depth Nutrition Comparison

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How are Watermelon and Fruit salad different?

  • Watermelon has more Vitamin C than Fruit salad.

Watermelon, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids are the varieties used in this article.

Infographic

Watermelon vs Fruit salad infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +25%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +57.1%
Contains more CopperCopper +19%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +27.3%
Contains more ManganeseManganese +297.4%
~equal in Potassium ~116mg
~equal in Iron ~0.25mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 27% 34% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 36% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +145.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B5Vitamin B5 +317%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +100%
~equal in Vitamin A ~600IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~3µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +19.6%
Contains more FatsFats +400%
Contains more CarbsCarbs +72.8%
~equal in Water ~86.15g
~equal in Other ~0.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 49%
Saturated Fat: Sat. Fat 0.016 g
Monounsaturated Fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 g
20% 25% 55%
Saturated Fat: Sat. Fat 0.004 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated Fat +640%
Contains more Poly. FatPolyunsaturated fat +354.5%
Contains less Sat. FatSaturated Fat -75%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watermelon Fruit salad
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Watermelon Fruit salad Opinion
Calories 30kcal 50kcal Fruit salad
Protein 0.61g 0.51g Watermelon
Fats 0.15g 0.03g Watermelon
Vitamin C 8.1mg 3.3mg Watermelon
Net carbs 7.15g 12.05g Fruit salad
Carbs 7.55g 13.05g Fruit salad
Magnesium 10mg 8mg Watermelon
Calcium 7mg 11mg Fruit salad
Potassium 112mg 116mg Fruit salad
Iron 0.24mg 0.25mg Fruit salad
Sugar 6.2g Fruit salad
Fiber 0.4g 1g Fruit salad
Copper 0.042mg 0.05mg Fruit salad
Zinc 0.1mg 0.14mg Fruit salad
Phosphorus 11mg 14mg Fruit salad
Sodium 1mg 5mg Watermelon
Vitamin A 569IU 600IU Fruit salad
Vitamin A 28µg 30µg Fruit salad
Vitamin E 0.05mg Watermelon
Manganese 0.038mg 0.151mg Fruit salad
Selenium 0.4µg Watermelon
Vitamin B1 0.033mg 0.011mg Watermelon
Vitamin B2 0.021mg 0.014mg Watermelon
Vitamin B3 0.178mg 0.356mg Fruit salad
Vitamin B5 0.221mg 0.053mg Watermelon
Vitamin B6 0.045mg 0.027mg Watermelon
Vitamin K 0.1µg Watermelon
Folate 3µg 3µg
Choline 4.1mg Watermelon
Saturated Fat 0.016g 0.004g Fruit salad
Monounsaturated Fat 0.037g 0.005g Watermelon
Polyunsaturated fat 0.05g 0.011g Watermelon
Tryptophan 0.007mg Watermelon
Threonine 0.027mg Watermelon
Isoleucine 0.019mg Watermelon
Leucine 0.018mg Watermelon
Lysine 0.062mg Watermelon
Methionine 0.006mg Watermelon
Phenylalanine 0.015mg Watermelon
Valine 0.016mg Watermelon
Histidine 0.006mg Watermelon
Fructose 3.36g Watermelon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon Fruit salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Watermelon
5%
Fruit salad
Minerals Daily Need Coverage Score
6%
Watermelon
8%
Fruit salad

Comparison summary

Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Watermelon
Watermelon is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 6.2g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Fruit salad
Fruit salad is lower in glycemic index (difference - 22)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $0.1)
Which food is richer in minerals?
Fruit salad
Fruit salad is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients
  2. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.